Brain foods
THE brain is the control centre of the body and as such should be properly fuelled to work at its maximum potential.
According to nutritionist Donovan Grant, the brain is powered by blood sugar, and while approximately 20 per cent of the carbohydrates taken into the body is used by the brain, it prefers a steady supply of sugar instead of extreme fluctuations.
“In sugar levels complex carbohydrates are the best brain foods because they release a steady supply of sugar to the brain. The rate at which sugar from the food we eat enters the cells is known as the glycaemic index,” he said.
“Foods with high glycaemic index cause the pancreas to secrete lots of insulin, which can make blood sugar levels unstable. Foods with low glycaemic index allow the blood sugar level to be steadier.”
In addition to carbohydrates, Grant said there are a number of other foods which increase brain functions.
These include:
1. Fruits
Grant said oranges and bananas are good for the brain. “They have a low glycaemic index. Fruits also provide the brain with necessary vitamins and minerals,” he said.
2. Vegetables and legumes
“Legumes including soya and red peas are great brain foods. They have a low glycaemic index. Vegetables and legumes also have a fair amount of vitamin C and E. These play a great role in protecting from free radicals, which can damage cells and accelerate the progression of cancer, cardiovascular disease, and age-related diseases,” he said
3. Dairy products
Grant said dairy products such as yoghurt provide the brain with amino acids. “Neutron transmitters are made from amino acids. These transmitters carry impulses from one cell to the next. The more nourished these transmitters are, the better they carry their messages,” he said.
4. Avocados
The nutritionist said this improves blood supply and oxygenation to the brain. “Healthy, unsaturated fats in avocado also helps to keep the brain cell membranes flexible. Avocado also helps to protect nerve cells in the brain,” Grant said.
5. Flaxseed oil
Grant said this is the best source of alpha linolenic acid. “It is a healthy fat that improves the working of the cerebral cortex. This is the area of the brain which processes sensory information, for example touch and taste,” he said.
6. Tuna
This is the wonder fish. It is rich in protein, low in saturated fat and is a natural source of vitamin D and omega 3s which are good for the brain as well as the heart.
7. Soybean products
According to Grant, these include tempeh, miso and even soya sauce, and they are the best source of Vitamin K2. “This is essential to prevent cardiovascular diseases and brain diseases such as dementia,” he said.
